Partner Costume WOD! Wear a costume or something festive…black and/or orange will do!
GROUP WARM-UP
200m run
5 burpees
:30 bike
10 empty bar squat clean thrusters
:30 ski
10 beat swings
200m run
5 burpees
:30 bike
5 light clusters
:30 ski
3 bar muscle ups
TEAM WORKOUT (Teams of 2)
800m run together
80 lateral burpees over partner
80 calorie bike
50 clusters Rx 135/95; M55+ 105/65
50 calorie ski
25 bar muscle ups (M55+ Chest-to-bar pull-ups)
*30 minute time cap
ALTERNATE TEAM WORKOUT
800m run
60 lateral burpees over partnet
60 calorie bike
40 power position clusters
80 calorie ski
40 ring rows
MIDLINE
8 sets:
:20 hollow hold
:10 rest
MOBILITY
1:00 each side twisted cross
1:00 each side couch stretch
1:00 each side pigeon stretch
HAPPY BIRTHDAY ALYSSA K!